12 Golfers Elbow Exercises For Quick Pain Relief

Since a golfer’s elbow condition can be caused by the over usage of wrist flexor muscles, a simple stretch targeting this area could lead to a huge relief for the affected person.

By consistently working out with this stretch to release muscle tension, we can feel the hands and elbows loosening up, giving us confidence that we'll be ready for some golf swing soon.

Steps To Do:

• Start by extending your affected arm forward. The palms must be facing away from you.
• Point the affected wrist down and bend it with your other hand until you feel a good stretch around the muscles.
• Stay in this stretched position for 30 seconds.
• Now, turn the palms so they point upwards. Grab the affected wrist with the other hand and bend it.
• Hold this position for 30 seconds, just like before.
• Let go of your other hand, and repeat the process alternately for a total of 5 times.

If you are looking to ramp up the intensity, weighted wrist flexion may be a great way to tackle this medial epicondylitis issue. Just be careful not to use heavier weights, since it might strain the muscles and lead to more inflammation.

Steps To Do:

• Put the affected arm on a table, flat bench, or desk. The wrists should be hanging out freely.
• The palms should face up. Hold a lighter weight on your wrist, preferably a dumbbell. A water bottle or a food can may work just as well.
• Take a deep breath, and start to raise the weight slowly and steadily.
• Only lift the wrists; do not lift the forearms.
• Lower down the weight after holding at the top for a few seconds.
• Continue this activity for 10 to 12 reps.
• If both hands are affected by the golfer’s elbow, switch sides and repeat the same process.

Wrist extensor stretch is also a fantastic helper for relieving the tension in the forearms and wrists. It could be done with straightened palms or a fist.

Doing this stretch is easy and it can be done anywhere - at home, office, or gym. Regular practice can yield an increase in wrist stability and range of motion.

Steps To Do:

• Fully extend your affected arm forward.
• Point the wrists down, with the fist facing towards you.
• With the other hand, grab the impacted wrist and press it further.
• Keep pressing until you feel a deep stretch in the forearms.
• Hold this stretch for 30 seconds to a minute.
• Release the other hand and repeat the activity for 5 to 7 reps.
• Do not bend the fist much as it could lead to muscle strain or tears.

One way to get quick relief from the golfer’s elbow is to use an exercise band to stretch the wrists and forearms. We need to get seated on a chair for this exercise, and the band should be firmly looped around the foot.

Steps To Do:

• Sit on a comfortable chair with the back straight and shoulders relaxed.
• Take an elastic, yet firm, exercise band and press it through your foot.
• The legs should be placed hip width apart.
• Now, take your affected hand and loop the other end of the exercise band.
• Rest the forearms on your thighs. The palms must be facing down.
• Start raising the looped wrist with slow, controlled motions.
• Lift as high as possible, then lower down the wrist slowly.
• Practice this exercise for 10 to 12 reps.

Just like the wrist extension version, you can use the exercise band for wrist flexion too. It helps relax the muscles responsible for bending the wrist, providing relief from those tiny tendon tears caused by the golfer's elbow.

Pairing this with the wrist extension exercise gives you a well-rounded fitness treatment, all from the comfort of your home.

Steps To Do:

• Get seated on a comfortable chair with the feet hip width apart.
• Rest the affected arm on a nearby bed with the wrist hanging out freely.
• Press one end of the exercise band with your foot, while the other end is gripped by the wrist tightly.
• The palms must be facing up during this exercise.
• Next, raise the wrist gently, feeling a good stretch in the muscles and tendons.
• Stay in the stretched position for 2 to 3 seconds, then bring the wrist down.
• Continue this process for desired number of reps.

Do you want to improve the range of motion in your arms while reducing pain in the hands? Try wrist supination with a resistance band - it’s fantastic for both stretching and strengthening.

These golfer elbow exercises are fantastic for improving wrist flexibility and building better grip strength. Daily practice also makes it a great exercise for carpal tunnel syndrome.

Steps To Do:

• Start by sitting on a chair with a support item for putting your impacted arm.
• The forearms should be resting on the support platform.
• Tie a resistance band to a nearby door or table and stretch it toward your arm.
• Begin with your palm facing down, gripping one end of the resistance band.
• Then, start to rotate the wrist, bending it to turn your palm upward.
• Hold this position for a few seconds, then return back to the original pose.
• Repeat this movement 5 times, rotating the wrist gently with each rep.

One of the best exercises for golfers elbow, this workout strengthens the extensor muscles and reduces strain from the condition by preventing further irritation.

Conducting this stretching exercise with weighted wrist flexion can help us work toward quicker relief from medial epicondylitis.

Steps To Do:

• Hold a light dumbbell with your affected wrist and rest the forearms on a support platform.
• The palms must be facing down in this exercise.
• Now, gently lift the weight with controlled momentum.
• Go as high as possible, then hold at the top for a few seconds.
• Return to the original position and continue practicing this exercise for 10 reps.

This golfers elbow stretch helps reduce tendinitis and improve mobility. It's easy to learn and can be done with a weight (like dumbbells) or a resistance band.

However, let's be cautious when rotating our forearms, as an improper form during medial epicondylitis could worsen the injury.

Steps To Do:

• Sit on a comfortable chair or any other platform, resting your forearms on your thighs.
• Press one end of the resistance band with your foot, while looping the other end around your affected wrist. 
• The palms must be facing up in the starting position.
• Inhale deeply and start rotating your entire forearm along with your wrist.
• Gently perform the twisting motion as overstretching could cause more irritation.
• Return the arm back to its initial pose and continue the same process for 10 to 12 reps.

If we have a soft ball lying around our home, we can use it to stretch our forearms and relieve the golfer’s elbow pain. This workout simply requires us to hold the ball in our hand and squeeze it for certain period.

Ball squeeze is also helpful for elevating strength in the wrist and forearms, making it one of the best exercises for grip strength.

Steps To Do:

• Grab the soft ball in your affected hands. It could be a tennis ball or a simple stress ball.
• Extend the arms forward and start squeezing the ball firmly.
• Continue the squeeze for a few seconds. Then, slowly release the wrist and rest for a while.
• Repeat this workout for desired number of reps.

A TheraBand FlexBar is a great tool that can help strengthen the forearm and wrist muscles without much complications. It is also a great equipment to use when we are suffering from conditions like medial epicondylitis.

Begin this workout with a lighter resistance level - red or yellow ones can do fine. Once our strength starts to elevate, then we can go for the FlexBars with heavier resistance - blue and green.

Steps To Do:

• Stand tall with your back upright and shoulders relaxed.
• Hold a TheraBand FlexBar with both hands and extend the arms forward.
• Twist the hands with slow, controlled momentum. Doing it slowly helps to feel a deep stretch in the wrist and forearms.
• You could also do it alternately, i.e. one palm facing up while the other facing down.
• Practice the twist for 10 to 12 reps.

Although this exercise may not seem directly focused on the elbows and forearms, the open book stretch is fantastic for relieving golfer’s elbow tension. A tight shoulder could be why we’re overworking the elbows, causing pain in the tendons around the elbow.

By engaging the shoulder and spine, this stretch can improve flexibility and range of motion in the shoulders, offering relief for the elbows the next time you swing that golf club.

Steps To Do:

• Lie down on your sides on the floor and bend the knees, bringing it to hip level.
• Both arms must be outstretched straight in front of you. They should also be stacked on top of one another.
• Now, keeping the lower body still, move the top arm upwards.
• Slowly bring the arm to the opposite side, maintaining it straight.
• This makes the upper body come into a supine position.
• Stay like this for 30 seconds, then bring the arm back to its starting pose.
• Practice the open book stretch for desired number of reps.

Scapular wall slides target the muscles around the shoulder blades, enhancing shoulder mobility and flexibility. Over time, this can help reduce strain in the forearms and elbows, especially during activities like golf or other athletic sports.

When shoulders are stiff, golfers may overcompensate by using their elbows instead of their shoulders during repetitive swinging motions. This exercise, along with the open book stretch, is great for addressing this issue.

Steps To Do:

• Stand in an upright posture with the back facing against the wall.
• Place your forearms on the wall. The palms should be facing away from the wall.
• The head and back should be touching the wall. You can bend the knees slightly for added comfort.
• Slowly slide your forearms up and down, maintaining constant contact with the wall.
• Perform this movement for 5 to 7 reps.

Golf elbow exercises can be quite effective in relieving the pain, but there are also several home remedies we can use to help combat this condition and speed up recovery. Inflammation can take time to heal, so combining remedies with workout sessions can provide a more comprehensive approach.

Here are some of the popular home remedies for golfer’s elbow:

1. Heat And Ice

One simple home remedy we can quickly prepare is using a heating pad or ice pad to soothe the affected area. Apply them for 15 minutes to feel a good sensation in the elbows and forearms.

2. Take A Rest

If the pain becomes worse over time, it is important to take a rest so that the body can heal properly. Sometimes, fatigue and intense workouts may actually make the condition worse.

When we feel any sharp pain while doing the workouts, halt the session immediately and rest for a few hours. We could also designate some rest days per week to get a more refreshed body.

3. Ergonomics

Sometimes, just shifting how we sit or stand can totally change the game for our arms, shoulders, and spine. If something starts to hurt - whether it’s from sitting weird or hauling something heavy - adjusting our posture and positioning can make a world of difference and ease the strain.

Golfer’s elbow can take a few months to fully heal without any special medical treatment. The maximum time a person can face this issue is typically 1 year. 

However, with consistent practice of aforementioned workout sessions and various other home remedies, people can counter the effects in a shorter time frame.

Maintaining a good posture is also essential for preventing golfer’s elbow. This can aid an athlete to conduct proper swings without overcompensating their forearm muscles and elbow.

Disclaimer: The content presented in this article is only intended to be used for information purposes. It should not be taken as a form of medical / clinical advice.